“Monday 1.17.2022”

Vagabond of the Month for December: Allison Mac

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Best thing about Vagabond:

The people. No doubt! The people at this gym create the whole atmosphere. They make me want to try my hardest, keep coming back and of course laugh along the way.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
2 Sets of the following:

5 spiderman stretch/each way + Run 100 Meters + 10 Pallof Press/each way + Run 100 meters + 10 Shoulder Taps/each way + Run 100 Meters + 5 samson stretch/each way

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Lower Body Squat/Upper Body Unilateral Press+ Conditioning

A1. Front Squat (Heel Lift If Needed), 6 reps @ 65-70% of 1RM x 3 sets, rest 30 seconds.

*1RM Data: 9/7/20 + 2/4/20*

A2. DB Row, 5 reps/each arm x 3 sets, rest 30 seconds.

B1. Single Leg Split Stance Weighted, 5 reps/each leg x 3 sets, rest 30 seconds.

*Last week we did 6 reps/each leg*

B2. Single Arm Alternating Standing KB Press, 8 reps/each arm x 3 sets, rest 30 seconds.

*Last week we did 8 reps/each arm*

+

C. Conditioning of the following:

4 Sets of the following

6 Minutes of the following:

8 Russian KBS

8 Cal Assault Bike(12 Cal C2Bike)

8 Goblet Squats

50 Jump Rope Singles

*Rest 2 Minutes between sets*

+

B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Ground Power Snatch @ 70%, 1.1.1.1.1 x 5 sets, rest as needed

*Full Snatch from Ground*

B1. TRX Row, 10 reps x 4 sets, rest 15 seconds.

B2. Tall Kneeling Single Arm KB or DB Press, 6 reps/each arm x 4 sets, rest 30 seconds.

*Last week we did 8 reps/each arm*

+                

C. Conditioning of the following:

4 Sets of the following

6 Minutes of the following:

6 Hang Power Snatch @ 75/45 lbs

12 Cal Assault Bike(15 Cal C2Bike)

6 Pull Ups or 6 Barbell Row

50 Jump Rope Singles(25 Double Unders)

*Rest 2 Minutes between sets*

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